Saffron
Saffron is a spice made from the dried stigmas of the saffron crocus flower, Crocus sativus.
Also listed as Crocus Sativus, Saffron Extract, Saffron Stigma, Saffron Stigma Extract
Can saffron improve low mood?
A 2019 meta-analysis of 23 studies found improvements in depression and anxiety symptoms compared with placebo, including an encouraging signal when saffron was added to antidepressants. The authors also found publication bias and limited geographic diversity, reasons to be cautious about the size and generalizability of the effect. 1 2
A 2026 review of 34 trials and 1,769 participants sharpened the picture: self-rated depression improved, but clinician-rated depression and the broader mood measure did not show significant effects. Results varied substantially across studies. 1 2
Saffron is a promising complementary research option for depressive symptoms, with mixed results across measurement methods. These trials do not establish it as a replacement for depression care. 1 2
What changes when people rate their own anxiety?
In the 2026 review, the Beck Anxiety Inventory improved by about five points versus control, while the clinician-rated Hamilton anxiety scale did not show a significant effect. Self-reports and clinician assessments therefore tell different stories in this evidence base. 2
Could it make sleep easier?
A four-week trial enrolled 165 adults with moderate insomnia and tested 20 or 30 mg of a named saffron extract against placebo. The adjusted difference on the Athens Insomnia Scale was just under one point in favor of saffron. That is a positive but modest average change, not evidence that insomnia disappeared. 3
The short duration and use of a specific preparation limit what this trial says about long-term sleep treatment or other products. 3
A possible effect on the stress response
In a small trial of 56 adults with subclinical low mood, 30 mg daily for eight weeks improved some mood and social-relationship measures. During a laboratory stress task, saffron also attenuated a change in heart-rate variability. The manufacturer funded the study. 4
This supports further study of stress regulation, but a laboratory response is not proof of relief from ongoing everyday stress. 4
What does “antioxidant” mean in these trials?
A 2023 meta-analysis of 16 studies with 934 participants found changes in several blood markers of oxidative stress and antioxidant defenses. The trials were all conducted in Iran and included varied health conditions. 5
Those biochemical findings are useful clues about possible mechanisms. They do not demonstrate slower aging, longer life or a benefit that a person will necessarily notice. 5
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Stress & Mood3 effects
Longevity2 effects
No study is linked to this rating.
Cognition2 effects
No study is linked to this rating.
Sleep1 effect
No study is linked to this rating.
Essential Health1 effect
No study is linked to this rating.
Weight Management1 effect
No study is linked to this rating.
All studies
8 publications are linked to Saffron, newest first.